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Quick & Easy
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Quick and easy main dish recipes. Get dinner on the table in a hurry!
Author
Raquel Haggard
Aunt Purple is the Jesus loving, all the time cooking, sometimes crafting, Fiesta collecting, Texas living, happy wife of a smoking, grilling guru.
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Book preview
Quick & Easy - Raquel Haggard
Quick & Easy
By Raquel Haggard
Aunt Purple’s Cooking
Copyright © 2012 Raquel Haggard
This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold
or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please return to Amazon.com and purchase your own copy. Thank you for respecting the hard work of this author.
This book is also available in print as, Quick & Easy, by Aunt Purple’s Cooking.
Other titles by this author include Solos, Duets & Trios; Ya Want Fries With That?; What a Crock!, Souper Duper, RV Favorites and many more.
I have several friends who are watching their sodium intake so I became interested in looking at the sodium count in recipes. I am calling low sodium
any meal under 500 milligrams of sodium. This book contains a chapter of low sodium meals but low sodium meals in the other chapters are marked by 3 asterisks (***). Please check with your doctor to be sure of your daily sodium limits.
The key to quick and easy meals is kitchen timesavers. Pre-cooked meat can really help you speed up meal time. For instance, if I need one half pound of cooked sausage for a meal, I cook the entire pound and freeze half. The next time I need a 1/2 pound of sausage it is already cooked for me! The same with bacon. I also like to cook whole chickens (see my Slow Easy book), remove the meat from the bone and freeze that meat until I need it.
I like to use light or low fat products but if you prefer fat free or regular products, feel free to substitute those instead.
Here’s another secret. Taco seasoning you make yourself is much tastier than store-bought packages. Here’s my recipe:
Taco Seasoning
1 1/2 tsp. Chili powder
3/4 tsp. Garlic powder
1/2 tsp. Chipotle powder
1/2 tsp. salt
dash chili & lime powder
1/4 tsp. cayenne
2 tsp. cumin
1 tsp. Splenda
1 tsp. onion powder
1 tsp. smoked paprika
Mix in small cup.
Table of Contents
Not just for breakfast anymore
Pasta, salads & more
Beef, pork & poultry
Low sodium
Not just for breakfast anymore!
Herb Frittata***
Cooking spray
6 large eggs
2 egg whites
1/2 c. minced fresh herbs (basil, parsley, sage)
1/2 c. skim milk
1/4 c. grated reduced fat Parmesan cheese
Preheat oven to 375°. Spray a large oven-proof skillet thoroughly with cooking spray. Place the pan on the stove, on medium heat, until drops of water dance when sprinkled on the pan. While the pan is heating, whisk the eggs, herbs, milk, and cheese. Pour the egg mixture into the hot pan. Place the pan in the oven for approximately 20 minutes, until the eggs are firm. Cut into 4 wedges and serve.
Yield: 4 wedges. Per wedge= 147 Calories; 8g Fat (52.7% calories from fat); 11g Protein; 5g Carbohydrate; 0g Dietary Fiber; 287mg Cholesterol; 239mg Sodium.
Ham & Corn Frittata
3 eggs
2 egg whites
1/2 c. mozzarella cheese, 2%, shredded
1/2 c. roasted corn
2 TB chopped fresh chives
2 TB chopped fresh parsley
1/4 tsp salt
1/4 tsp pepper
2 oz lean ham, diced
Cooking spray
In medium bowl, beat all ingredients. Spray 10 inch skillet with cooking spray. Pour egg mixture into skillet; cover and cook 10-12 minutes or until eggs are set in center and light brown on bottom.
Yield: 2 servings. Per serving= 258 Calories; 13g Fat (43.9% calories from fat); 27g Protein; 9g Carbohydrate; 1g Dietary Fiber; 309mg Cholesterol; 1018mg Sodium.
Breakfast Hash
Cooking spray
1 1/2 c. Ore Ida O’Brien Hashbrowns
Salt and pepper, to taste
7 oz. turkey smoked sausage
2 eggs
2 egg whites
1/2 c. reduced fat cheddar cheese
Spray skillet with cooking spray and cook the hashbrowns until just done. Add salt and pepper to taste. Add diced sausage and egg substitute. Top with shredded cheese.
Yield: 4 servings. Per serving= 212 Calories; 8g Fat (33.6% calories from fat); 15g Protein; 20g Carbohydrate; 1g Dietary Fiber; 126mg Cholesterol; 574mg Sodium.
Black Bean & Hominy Frittata
Cooking spray
1/2 c. chopped onion
1/2 c. green bell pepper
1/4 c. diced green chilies
14 oz hominy, canned, drained
15 oz black beans, canned, drained
1/4 c. cilantro, chopped
3 eggs
3 egg whites
1/4 tsp. black pepper
1/4 tsp. salt
Spray large skillet with cooking spray. Sauté onion, bell pepper and green chilies. When onion is translucent add hominy, black beans and cilantro. Cook 5 minutes until heated through. In a medium bowl, beat eggs, egg whites, pepper and salt. Pour over bean mixture in the skillet. Cover skillet with a lid and cook 10-12 minutes until eggs are set on top.
Yield: 4 servings. Per serving= 245 Calories; 5g Fat (19.4% calories from fat); 15g Protein; 33g Carbohydrate; 9g Dietary Fiber; 140mg Cholesterol; 773mg Sodium.
Baked Artichoke Frittata
Cooking spray
14 oz canned quartered artichoke hearts, drained
1/2 c. shredded reduced fat cheddar cheese
3 eggs
3 egg whites
1/2 c. skim milk
1/4 tsp hickory smoked salt
1/4 tsp pepper
dash ground nutmeg
2 TB reduced fat grated Parmesan cheese
Preheat oven to 350°. Spray 9 inch pie pan with cooking spray. Spread artichokes in pan. Sprinkle cheddar cheese on top. In medium bowl, beat eggs and egg whites
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